Triple Progression

PRIMARY GOAL: Increase reps achieved across AT LEAST one set with a given weight

For example, the program calls for “Barbell Back Squats- 3×8-12”:

• Week 1:
  • Set 1 – 100×10
  • Set 2 – 100×9
  • Set 3 – 100×8
• Week 2:
  • Set 1 – 100×11
  • Set 2 – 100×9
  • Set 3 – 100×8
• Week 3:
  • Set 1 – 100×11
  • Set 2 – 100×10
  • Set 3 – 100×8

Typically, this would be followed until you hit the top end of a given rep range ON ALL SETS — then you would add weight and allow reps to fall back down, thus repeating the process over again.

In this example, we would continue until we hit 3×12 with 100lbs then move up to 105lbs and start progression over. Once we achieve 3×12 with 105lbs. then we can increase to 110lbs. And so on…